While characteristics of a panic attack vary from person to person, everyone who suffers from them can agree on one thing — they are the worst. One may experience shortness of breath, hyperventilating, feeling their chest tighten, shaking, stomachaches, nausea, crying, sweating, feeling dizzy, or numbness. Although each person may experience a panic attack differently, there are ways that you can work through them regardless of the symptoms you may be experiencing.
1) Deep breathing or belly breathing. Because one may experience hyperventilating or shortness of breath, focusing on breathing is very important to help yourself come out of a panic attack. You can look up guided breathing exercises on the web, or simply watch your breathing. Watching your breathing means putting one hand on your chest and the other on your belly and feeling your breathing.
2) Listen to a guided meditation. Listening to someone else walk you through a meditation can be extremely helpful when you feel as though you have lost all control. There are different types of guided meditation out there, so try to find the one that works best for you.
3) Listen to relaxing music. Have a relaxation playlist on standby for when you are experiencing a panic attack. It will be close to impossible to create a playlist while in the middle of experiencing a panic attack, so having one ready to go will help.
4) "Ground" yourself. List five things you see, five things you taste, five things you smell, five things you can touch. This is one technique that a lot of people find helpful during a panic attack.
5) Write down what you are experiencing or what you are anxious about. Finding a pen and paper and writing down everything that you are thinking or feeling can help you find a release for your emotions. Instead of keeping them in your head, writing them down may help.
6) Take a warm bath or shower. Once you feel in control of your body and emotions, hop in the bath or shower to unwind. Relax and remind yourself that you are okay.
7) Muscle relaxation. Starting with your arms, tighten the muscles for 10 seconds and then release. From your arms, go to your legs, your stomach, your hands, your feet, until you have worked through your whole body.
8) Tell yourself that you are safe. Keep reassuring yourself that you are safe. Think of positive thoughts. Challenge the negative thoughts that you are experiencing. Know that just like all of the other panic attacks you have had, this one will pass as well.
